QuadricepsBeginner

Split Squat with Dumbbells

Strength movement using Dumbbell.

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Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary QuadricepsSupporting Glutes, Hamstrings

Movement instructions

1
Position yourself into a staggered stance with the rear foot elevated and front foot forward.
2
Hold a dumbbell in each hand, letting them hang at the sides. This will be your starting position.
3
Begin by descending, flexing your knee and hip to lower your body down. Maintain good posture througout the movement. Keep the front knee in line with the foot as you perform the exercise.
4
At the bottom of the movement, drive through the heel to extend the knee and hip to return to the starting position.

Technique guidance

Inhale as you lower under control and exhale as you drive back to a stable position. Keep the breath smooth throughout the set.

Use a stable setup and a load or resistance you can control through a comfortable range.
Stop if you feel sharp pain, dizziness, or feel unwell.
Keep the area clear and use a load you can lift into position and lower without dropping.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

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